You Want To Lose Weight. Where Do you Start?

by In Uncategorized Leave a comment
You Want To Lose Weight. Where Do you Start?
Losing weight takes more than desire. It takes commitment and a well-thought-out plan. Here’s a step-by-step guide to getting started.
Step 1: Make a commitment.
Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Diarise things like the amount of weight you want to lose, the date you’d like to lose the weight by, the dietary changes you’ll make to establish healthy eating habits,and any other plans you may have for yourself for the year.
Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes.
Step 2: Take stock of where you are.
Consider talking to a health care provider. He or she can evaluate your weight, and explore which programme and product will suit you.
Keep a “food diary” for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.
Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that’s what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.
Step 3: Set realistic goals.
Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 20 kg’s eating a healthy breakfast might be a good start or having a salad or vegetable with supper.
Focus on two or three goals at a time. Great, effective goals are:
Specific
Realistic
Forgiving (less than perfect)
For example, “Exercise More” is not a specific goal. Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you’ll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 10 kgs in 2 weeks, can leave you feeling defeated and frustrated.
Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.
Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn’t mean running is the best option for you.
Step 4: Identify resources for information and support.
Find a programme that will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support.
Step 5: Continually “check in” with yourself to monitor your progress.
Revisit the goals you set for yourself and evaluate your progress regularly. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.
If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.
Reward yourself for your successes! Recognize when you’re meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, an outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.
‪
‎Bettabods‬ is here to assist you set your goals and help you to achieve them with daily motivation, a great eating plan etc.

You Want To Lose Weight. Where Do you Start?

by In Uncategorized Leave a comment
You Want To Lose Weight. Where Do you Start?
Losing weight takes more than desire. It takes commitment and a well-thought-out plan. Here’s a step-by-step guide to getting started.
Step 1: Make a commitment.
Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Diarise things like the amount of weight you want to lose, the date you’d like to lose the weight by, the dietary changes you’ll make to establish healthy eating habits,and any other plans you may have for yourself for the year.
Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes.
Step 2: Take stock of where you are.
Consider talking to a health care provider. He or she can evaluate your weight, and explore which programme and product will suit you.
Keep a “food diary” for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.
Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that’s what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.
Step 3: Set realistic goals.
Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 20 kg’s eating a healthy breakfast might be a good start or having a salad or vegetable with supper.
Focus on two or three goals at a time. Great, effective goals are:
Specific
Realistic
Forgiving (less than perfect)
For example, “Exercise More” is not a specific goal. Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you’ll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 10 kgs in 2 weeks, can leave you feeling defeated and frustrated.
Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.
Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn’t mean running is the best option for you.
Step 4: Identify resources for information and support.
Find a programme that will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support.
Step 5: Continually “check in” with yourself to monitor your progress.
Revisit the goals you set for yourself and evaluate your progress regularly. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.
If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.
Reward yourself for your successes! Recognize when you’re meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, an outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.
‪
‎Bettabods‬ is here to assist you set your goals and help you to achieve them with daily motivation, a great eating plan etc.

You Want To Lose Weight. Where Do you Start?

by In Uncategorized Leave a comment
You Want To Lose Weight. Where Do you Start?
Losing weight takes more than desire. It takes commitment and a well-thought-out plan. Here’s a step-by-step guide to getting started.
Step 1: Make a commitment.
Making the decision to lose weight, change your lifestyle, and become healthier is a big step to take. Start simply by making a commitment to yourself. Diarise things like the amount of weight you want to lose, the date you’d like to lose the weight by, the dietary changes you’ll make to establish healthy eating habits,and any other plans you may have for yourself for the year.
Writing down the reasons why you want to lose weight can also help. It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to feel better in your clothes.
Step 2: Take stock of where you are.
Consider talking to a health care provider. He or she can evaluate your weight, and explore which programme and product will suit you.
Keep a “food diary” for a few days, in which you write down everything you eat. By doing this, you become more aware of what you are eating and when you are eating. This awareness can help you avoid mindless eating.
Next, examine your current lifestyle. Identify things that might pose challenges to your weight loss efforts. For example, does your work or travel schedule make it difficult to get enough physical activity? Do you find yourself eating sugary foods because that’s what you buy for your kids? Do your coworkers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.
Step 3: Set realistic goals.
Set some short-term goals and reward your efforts along the way. If your long-term goal is to lose 20 kg’s eating a healthy breakfast might be a good start or having a salad or vegetable with supper.
Focus on two or three goals at a time. Great, effective goals are:
Specific
Realistic
Forgiving (less than perfect)
For example, “Exercise More” is not a specific goal. Remember, small changes every day can lead to big results in the long run. Also remember that realistic goals are achievable goals. By achieving your short-term goals day-by-day, you’ll feel good about your progress and be motivated to continue. Setting unrealistic goals, such as losing 10 kgs in 2 weeks, can leave you feeling defeated and frustrated.
Being realistic also means expecting occasional setbacks. Setbacks happen when you get away from your plan for whatever reason – maybe the holidays, longer work hours, or another life change. When setbacks happen, get back on track as quickly as possible. Also take some time to think about what you would do differently if a similar situation happens, to prevent setbacks.
Keep in mind everyone is different – what works for someone else might not be right for you. Just because your neighbor lost weight by taking up running, doesn’t mean running is the best option for you.
Step 4: Identify resources for information and support.
Find a programme that will support your weight loss efforts. Making lifestyle changes can feel easier when you have others you can talk to and rely on for support.
Step 5: Continually “check in” with yourself to monitor your progress.
Revisit the goals you set for yourself and evaluate your progress regularly. Evaluate which parts of your plan are working well and which ones need tweaking. Then rewrite your goals and plan accordingly.
If you are consistently achieving a particular goal, add a new goal to help you continue on your pathway to success.
Reward yourself for your successes! Recognize when you’re meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of freshly picked flowers, an outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.
‪
‎Bettabods‬ is here to assist you set your goals and help you to achieve them with daily motivation, a great eating plan etc.

Is weight gain caused by “Slow Metabolism” #2

by In Uncategorized 5 Comments

Can low calorie expenditure cause obesity?

Weight gain is caused by an imbalance of calories eaten and burned.

Calorie intake and expenditure depend, to a large extent, on your behavior.

  • Calorie intake: You can reduce calorie intake by eating less and choosing foods that are low in calories. However, for many people, this is difficult because of a lack of knowledge, low motivation, eating disorders or food addiction.
  • Calorie expenditure: You can burn more calories by using your muscles, exercising, gaining muscle and eating protein. For many people, this is difficult due to lack of motivation, a desk job or a physical disability.

Changing either calorie intake or expenditure can shift the balance, leading to either weight gain or loss over time.

For this reason, sedentary activities, lack of exercise and poor muscle mass are among the many factors contributing to weight gain and obesity.

However, calorie expenditure is affected by various factors and not completely adjustable. Most notably, it is determined by age, gender and genetics.

Bottom Line: Along with calorie intake, calorie expenditure strongly affects your body’s energy balance. Relative to calorie intake, low calorie expenditure leads to weight gain over time

Is weight gain caused by “Slow Metabolism” #2

by In Uncategorized 8 Comments

Can low calorie expenditure cause obesity?

Weight gain is caused by an imbalance of calories eaten and burned.

Calorie intake and expenditure depend, to a large extent, on your behavior.

  • Calorie intake: You can reduce calorie intake by eating less and choosing foods that are low in calories. However, for many people, this is difficult because of a lack of knowledge, low motivation, eating disorders or food addiction.
  • Calorie expenditure: You can burn more calories by using your muscles, exercising, gaining muscle and eating protein. For many people, this is difficult due to lack of motivation, a desk job or a physical disability.

Changing either calorie intake or expenditure can shift the balance, leading to either weight gain or loss over time.

For this reason, sedentary activities, lack of exercise and poor muscle mass are among the many factors contributing to weight gain and obesity.

However, calorie expenditure is affected by various factors and not completely adjustable. Most notably, it is determined by age, gender and genetics.

Bottom Line: Along with calorie intake, calorie expenditure strongly affects your body’s energy balance. Relative to calorie intake, low calorie expenditure leads to weight gain over time

Is weight gain caused by “Slow Metabolism”? #3

by In Uncategorized 5 Comments

Do obese individuals burn fewer calories?

Obese individuals have traditionally been thought to have a “slow metabolism”.

However, most studies point to the opposite, suggesting that obese individuals have higher total and resting calorie expenditures, compared to non-obese people.

Specifically, the difference was, on average, 360 kcal/day. The difference ranged from 49 kcal/day to 826 kcal/day, depending on the level of obesity, and was highest when severely obese individuals were compared to normal-weight people.

This may be because obese individuals tend to have higher amounts of metabolically active fat-free mass — mainly muscles. When people gain large amounts of fat, they also tend to gain muscle mass to support the additional weight.

Yet, a few studies suggest that resting calorie expenditure may be higher in obese individuals regardless of the higher fat-free mass.

In contrast, a few studies suggest that the rise in calorie expenditure after eating (thermic effect of food) may be lower in obese people, but the evidence is mixed and inconclusive.

Overall, obese people may burn more calories than normal-weight people, suggesting that slow metabolism is not to blame.

Nevertheless, some individuals may burn fewer calories while dieting or fasting, making it harder for them to lose weight.

Bottom Line: Obese individuals tend to burn more calories at rest, compared to normal-weight individuals. Most studies suggest that differences in fat-free mass may explain these findings.

 

Is weight gain caused by “Slow Metabolism” #2

by In Uncategorized Leave a comment

Can low calorie expenditure cause obesity?

Weight gain is caused by an imbalance of calories eaten and burned.

Calorie intake and expenditure depend, to a large extent, on your behavior.

  • Calorie intake: You can reduce calorie intake by eating less and choosing foods that are low in calories. However, for many people, this is difficult because of a lack of knowledge, low motivation, eating disorders or food addiction.
  • Calorie expenditure: You can burn more calories by using your muscles, exercising, gaining muscle and eating protein. For many people, this is difficult due to lack of motivation, a desk job or a physical disability.

Changing either calorie intake or expenditure can shift the balance, leading to either weight gain or loss over time.

For this reason, sedentary activities, lack of exercise and poor muscle mass are among the many factors contributing to weight gain and obesity.

However, calorie expenditure is affected by various factors and not completely adjustable. Most notably, it is determined by age, gender and genetics.

Bottom Line: Along with calorie intake, calorie expenditure strongly affects your body’s energy balance. Relative to calorie intake, low calorie expenditure leads to weight gain over time.

 

Is Weight Gain Caused by a “Slow Metabolism”? #1

by In Uncategorized Leave a comment

For decades scientists have suspected that obese people might have a “slow metabolism,” burning fewer calories than normal-weight individuals.

However, this hypothesis is controversial. A new review was published recently looking at the available evidence.

This is what they discovered.

What is Calorie Expenditure?

Calorie expenditure is the rate at which you burn calories. Along with oxygen, calories are the fuel that keeps your metabolism running.

Calorie expenditure is divided into the following categories:

  • Basal energy expenditure (BEE): The amount of calories used to maintain vital body functions.
  • Resting energy expenditure (REE): The amount of calories burned by the body during rest. REE accounts for 50–75% of total energy expenditure (1).
  • Activity energy expenditure (AEE): Physical activity increases the amount of calories burned.
  • Thermic effect of food (TEF): Eating causes a temporary rise in the amount of calories burned, known as diet-induced thermogenesis.

Bottom Line: Calorie expenditure is divided into several subcategories, such as resting and activity energy expenditure. Together, they comprise total calorie expenditure.

Excerpt:  Authority Nutrition

Is Weight Gain Caused by a “Slow Metabolism”? #1

by In Uncategorized 13 Comments

For decades scientists have suspected that obese people might have a “slow metabolism,” burning fewer calories than normal-weight individuals.

However, this hypothesis is controversial. A new review was published recently looking at the available evidence.

This is what they discovered.

What is Calorie Expenditure?

Calorie expenditure is the rate at which you burn calories. Along with oxygen, calories are the fuel that keeps your metabolism running.

Calorie expenditure is divided into the following categories:

  • Basal energy expenditure (BEE): The amount of calories used to maintain vital body functions.
  • Resting energy expenditure (REE): The amount of calories burned by the body during rest. REE accounts for 50–75% of total energy expenditure (1).
  • Activity energy expenditure (AEE): Physical activity increases the amount of calories burned.
  • Thermic effect of food (TEF): Eating causes a temporary rise in the amount of calories burned, known as diet-induced thermogenesis.

Bottom Line: Calorie expenditure is divided into several subcategories, such as resting and activity energy expenditure. Together, they comprise total calorie expenditure.

Excerpt:  Authority Nutrition